Oyster Mushroom vs. Broccoli
Nutrition comparison of Oyster Mushroom and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster mushroom
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster mushroom and broccoli:
- Both oyster mushroom and broccoli are high in dietary fiber and potassium.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Oyster mushroom has more riboflavin, niacin and pantothenic acid.
USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oyster mushroom and broccoli contain similar amounts of calories - oyster mushroom has 33 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, oyster mushroom is heavier in protein, lighter in carbs and similar to broccoli for fat. Oyster mushroom has a macronutrient ratio of 32:59:9 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster Mushroom | Broccoli | |
|---|---|---|
| Protein | 32% | 27% |
| Carbohydrates | 59% | 64% |
| Fat | 9% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster mushroom and broccoli contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both oyster mushroom and broccoli are high in dietary fiber. Oyster mushroom is very similar to oyster mushroom for dietary fiber - oyster mushroom has 2.3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Oyster mushroom and broccoli contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Oyster mushroom and broccoli contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both oyster mushroom and broccoli are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - broccoli has 89.2mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin A
Broccoli has 14 times more Vitamin A than oyster mushroom - oyster mushroom has 2ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin D
Oyster mushroom has more Vitamin D than broccoli - oyster mushroom has 29iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than oyster mushroom - broccoli has 0.78mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than oyster mushroom - broccoli has 101.6ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.
The B Vitamins
Oyster mushroom has more riboflavin, niacin and pantothenic acid. Both oyster mushroom and broccoli contain significant amounts of thiamin, Vitamin B6 and folate.
| Oyster Mushroom | Broccoli | |
|---|---|---|
| Thiamin | 0.125 MG | 0.071 MG |
| Riboflavin | 0.349 MG | 0.117 MG |
| Niacin | 4.956 MG | 0.639 MG |
| Pantothenic acid | 1.294 MG | 0.573 MG |
| Vitamin B6 | 0.11 MG | 0.175 MG |
| Folate | 38 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 14 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Oyster mushroom has 82% more iron than broccoli - oyster mushroom has 1.3mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both oyster mushroom and broccoli are high in potassium. Oyster mushroom has 33% more potassium than broccoli - oyster mushroom has 420mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Oyster Mushroom | Broccoli | |
|---|---|---|
| beta-carotene | 29 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than broccoli per 100 grams.
| Oyster Mushroom | Broccoli | |
|---|---|---|
| linoleic acid | 0.123 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.123 G | 0.055 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oyster Mushroom or Broccoli .
Note: The specific food items compared are: Oyster Mushroom (Mushrooms, oyster, raw) and Broccoli (Broccoli, raw) .
Oyster Mushroom 100g
(
100 g
)
|
Daily Values (%) |
Broccoli 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 33KCAL 2% |
|
5% | calories | 3% |
|
34KCAL 2% | |
| 6.1G 2% |
|
5% | carbohydrates | 8% |
|
6.6G 3% | |
| 2.3G 9% |
|
5% | dietary fiber | 13% |
|
2.6G 10% | |
| 1.1G | 5% | sugar | 55% | 1.7G | |||
| 0.41G 1% |
|
11% | total fat | 5% |
|
0.37G 1% | |
| 0.06G 0.3% |
|
5% | saturated fat | 83% |
|
0.11G 1% | |
| 0.03G | 5% | monounsaturated fat | 5% | 0.03G | |||
| 0.12G | 9% | polyunsaturated fat | 5% | 0.11G | |||
| 18MG 1% |
|
5% | sodium | 83% |
|
33MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 2UG 0.3% |
|
5% | Vitamin A | >999% |
|
31UG 4% | |
|
|
5% | Vitamin C | >999% |
|
89MG 119% | ||
| 29IU 6% |
|
>999% | Vitamin D | 5% |
|
||
| 3MG 0.3% |
|
5% | calcium | >999% |
|
47MG 5% | |
| 1.3MG 7% |
|
78% | iron | 5% |
|
0.73MG 4% | |
| 18MG 6% |
|
5% | magnesium | 17% |
|
21MG 7% | |
| 420MG 18% |
|
33% | potassium | 5% |
|
316MG 14% | |
| 0.13MG 11% |
|
86% | thiamin (Vit B1) | 5% |
|
0.07MG 7% | |
| 0.35MG 32% |
|
192% | riboflavin (Vit B2) | 5% |
|
0.12MG 11% | |
| 5MG 35% |
|
681% | niacin (Vit B3) | 5% |
|
0.64MG 5% | |
| 0.11MG 9% |
|
5% | Vitamin B6 | 64% |
|
0.18MG 14% | |
| 1.3MG 26% |
|
128% | pantothenic acid (Vit B5) | 5% |
|
0.57MG 12% | |
| 38UG 10% |
|
5% | folate (Vit B9) | 66% |
|
63UG 16% | |
|
|
5% | Vitamin E | >999% |
|
0.78MG 5% | ||
|
|
5% | Vitamin K | >999% |
|
102UG 113% | ||
| 3.3G 7% |
|
18% | protein | 5% |
|
2.8G 6% | |
| 49MG 12% |
|
158% | choline | 5% |
|
19MG 4% | |
| 0.24MG 20% |
|
379% | copper | 5% |
|
0.05MG 4% | |
| 0.11MG 6% |
|
5% | manganese | 91% |
|
0.21MG 12% | |
| 120MG 17% |
|
82% | phosphorus | 5% |
|
66MG 9% | |
| 2.6UG 5% |
|
4% | selenium | 5% |
|
2.5UG 5% | |
| 0.77MG 10% |
|
88% | zinc | 5% |
|
0.41MG 5% | |
| 89G | 5% | Water | 5% | 89G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does oyster mushroom or broccoli contain more calories in 100 grams?Oyster mushroom and broccoli contain similar amounts of calories - oyster mushroom has 33 calories in 100g and broccoli has 34 calories.
Is oyster mushroom or broccoli better for protein?
Oyster mushroom and broccoli contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and broccoli has 2.8g of protein.
Does oyster mushroom or broccoli have more carbohydrates?
By weight, oyster mushroom and broccoli contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does oyster mushroom or broccoli contain more potassium?
Both oyster mushroom and broccoli are high in potassium. Oyster mushroom has 30% more potassium than broccoli - oyster mushroom has 420mg of potassium in 100 grams and broccoli has 316mg of potassium.